[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.rdaova.cz\/pri-dlouhem-vybehu-doplnujte-ziviny\/#Article","mainEntityOfPage":"https:\/\/www.rdaova.cz\/pri-dlouhem-vybehu-doplnujte-ziviny\/","headline":"P\u0159i dlouh\u00e9m v\u00fdb\u011bhu dopl\u0148ujte \u017eiviny!","name":"P\u0159i dlouh\u00e9m v\u00fdb\u011bhu dopl\u0148ujte \u017eiviny!","description":"\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Na\u0161e t\u011blo je stroj, kter\u00fd vyu\u017e\u00edv\u00e1 chytr\u00e9 mechanismy. Ne jinak je tomu p\u0159i pokr\u00fdv\u00e1n\u00ed energetick\u00fdch ztr\u00e1t p\u0159i aktivit\u011b. Proto\u017ee aktivn\u00ed pohyb byl pro na\u0161e p\u0159edky denn\u00edm chlebem, organismus si vyvinul zp\u016fsob, jak na n\u011bj b\u00fdt neust\u00e1le p\u0159ipraven\u00fd. Ukl\u00e1d\u00e1 si energetick\u00e9 zdroje. \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f si t\u011bchto zdroj\u016f ulo\u017e\u00ed takov\u00e9 mno\u017estv\u00ed, aby dok\u00e1zaly pokr\u00fdt […]","datePublished":"2025-02-27","dateModified":"2023-05-01","author":{"@type":"Person","@id":"https:\/\/www.rdaova.cz\/author\/#Person","name":"","url":"https:\/\/www.rdaova.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/6eaf701939e92690bed32d6f2e2c0f9e1355f2e3837c1fb45fbfacf848239e2d?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/6eaf701939e92690bed32d6f2e2c0f9e1355f2e3837c1fb45fbfacf848239e2d?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"rdaova.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.rdaova.cz\/wp-content\/uploads\/img_a339493_w2614_t1552738188.jpg","url":"https:\/\/www.rdaova.cz\/wp-content\/uploads\/img_a339493_w2614_t1552738188.jpg","height":0,"width":0},"url":"https:\/\/www.rdaova.cz\/pri-dlouhem-vybehu-doplnujte-ziviny\/","about":["Sport"],"wordCount":443,"articleBody":"\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Na\u0161e t\u011blo je stroj, kter\u00fd vyu\u017e\u00edv\u00e1 chytr\u00e9 mechanismy. Ne jinak je tomu p\u0159i pokr\u00fdv\u00e1n\u00ed energetick\u00fdch ztr\u00e1t p\u0159i aktivit\u011b. Proto\u017ee aktivn\u00ed pohyb byl pro na\u0161e p\u0159edky denn\u00edm chlebem, organismus si vyvinul zp\u016fsob, jak na n\u011bj b\u00fdt neust\u00e1le p\u0159ipraven\u00fd. Ukl\u00e1d\u00e1 si energetick\u00e9 zdroje.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f si t\u011bchto zdroj\u016f ulo\u017e\u00ed takov\u00e9 mno\u017estv\u00ed, aby dok\u00e1zaly pokr\u00fdt st\u0159edn\u011bdobou aktivitu st\u0159edn\u00ed intenzity, co\u017e byla v\u00a0prav\u011bku nej\u010dast\u011bj\u0161\u00ed slo\u017eka denn\u00edho pohybu. V\u00a0dne\u0161n\u00ed dob\u011b m\u00e1me v\u0161ak pohybu m\u00e9n\u011b a evoluce je\u0161t\u011b nesta\u010dila zareagovat. To je jednou z p\u0159\u00ed\u010din obezity \u2013 vysok\u00fd p\u0159\u00edjem energie \u2013 velk\u00e9 mno\u017estv\u00ed se j\u00ed ukl\u00e1d\u00e1 \u2013 jen mal\u00e9 se v\u0161ak spot\u0159ebuje.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Snahou velk\u00e9 \u010d\u00e1sti b\u011b\u017ec\u016f je redukce v\u00e1hy (tedy nadbyte\u010dn\u00fdch z\u00e1sob) t\u00edm, \u017ee sv\u00e9 t\u011blo podrob\u00ed z\u00e1t\u011b\u017ei. P\u0159i kr\u00e1tk\u00fdch v\u00fdb\u011bz\u00edch st\u0159edn\u00ed intenzity (\u0159ekn\u011bme v\u00a0obecn\u00e9m m\u011b\u0159\u00edtku cca do 10 km a 90 minut) se energie \u010derp\u00e1 ze zdroj\u016f tomu ur\u010den\u00fdch. Jen\u017ee ty nejsou dosta\u010duj\u00edc\u00ed pro del\u0161\u00ed \u010di nam\u00e1hav\u011bj\u0161\u00ed \u010dinnosti. Po hodin\u011b a p\u016fl se rapidn\u011b sn\u00ed\u017e\u00ed, co\u017e vede k\u00a0rychl\u00e9 \u00fanav\u011b svalstva a selh\u00e1n\u00ed, kter\u00e9 nedovol\u00ed pokra\u010dovat.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Je proto nanejv\u00fd\u0161 d\u016fle\u017eit\u00e9 p\u0159i t\u011bchto dlouh\u00fdch b\u011bz\u00edch dopl\u0148ovat zdroje. S\u00a0rostouc\u00edm \u010dasem se m\u011bn\u00ed zdroje pokryt\u00ed energie z\u00a0cukr\u016f na tuky a je\u0161t\u011b pozd\u011bji na b\u00edlkoviny, jeliko\u017e pr\u00e1v\u011b sacharidy jsou nesn\u00e1ze a nejrychleji vy\u010derpan\u00e9. Proto je vhodn\u00e9 je zhruba po 45-60 minut\u00e1ch doplnit. Na trhu jsou k\u00a0dispozici gely, ty\u010dinky a n\u00e1poje, kter\u00e9 \u010d\u00e1ste\u010dn\u011b dok\u00e1\u017e\u00ed sacharidy doplnit; obsahuj\u00ed i dal\u0161\u00ed vitam\u00edny a miner\u00e1ly (vitam\u00edn C, D, ho\u0159\u010d\u00edk), kter\u00e9 pomohou odd\u00e1lit projevy \u00fanavy (k\u0159e\u010de aj.)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Mnohem d\u016fle\u017eit\u011bj\u0161\u00ed je ale p\u0159\u00edstup ke strav\u011b p\u0159ed dlouh\u00fdm v\u00fdb\u011bhem. Tady nast\u00e1v\u00e1 \u010das na j\u00eddlo, kter\u00e9 je velmi bohat\u00e9 na b\u00edlkoviny i tuky (samoz\u0159ejm\u011b ty kvalitn\u00ed \u2013 ryby, \u010derven\u00e9 maso). Takov\u00e9 j\u00eddlo je nutn\u00e9 ale str\u00e1vit, co\u017e sebere velk\u00e9 mno\u017estv\u00ed s\u00edly. Dejte si ho tak zhruba 2-2,5 hodiny p\u0159ed pl\u00e1novan\u00fdm b\u011bhem. 45 minut p\u0159ed startem pak t\u011blu dop\u0159ejte proteinovou ty\u010dinku \u010di n\u00e1poj \u2013 nemus\u00ed se tr\u00e1vit tak dlouho a neobsahuj\u00ed velk\u00e9 mno\u017estv\u00ed dal\u0161\u00edch l\u00e1tek, Kter\u00e9 zpomal\u00ed tr\u00e1ven\u00ed.                                                                                                                                                                                                                                                                                                                                                                                        4.6\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"P\u0159i dlouh\u00e9m v\u00fdb\u011bhu dopl\u0148ujte \u017eiviny!","item":"https:\/\/www.rdaova.cz\/pri-dlouhem-vybehu-doplnujte-ziviny\/#breadcrumbitem"}]}]